Breathing
A calm, guided breathing exercise to help you slow down in a couple of minutes.
Tools & apps
Free things to use between sessions
Apps
Guided tools that run right in your browser, free to use.
Defusion
An ACT exercise for stepping back from sticky, difficult thoughts.
Worksheets
Worksheets you can download, print, and keep.
Box breathing
A four-step breath pattern for settling the nervous system.
Thought record
Notice a difficult thought, then gently weigh the evidence.
A lament
A five-movement structure from the Psalms for naming pain honestly.
The family you came from
Six prompts for noticing the patterns you grew up inside.
A letter to the person I lost
A continuing-bonds letter to the person you lost; five gentle prompts.
Five senses grounding
An illustrated guide to the 5-4-3-2-1 sensory grounding practice.
The boundary
A seven-prompt walkthrough for naming one boundary you keep postponing.
Rumination interrupt card
A wallet-sized, three-step interrupt for spiralling thoughts.
Sleep hygiene habits
Fifteen evidence-based habits across day, wind-down, and bedroom.
Body check-in
A two-minute body scan for people whose work asks a lot of their bodies.
Urge surfing log
A three-instance log for noticing the shape of an urge over time.
Values bull's-eye
Four life domains; name what matters and one small move toward it.
After the uniform
Five reflective prompts for the transition out of service life.
No tools match that. Try a different word.
Browse by topic
Not sure where to start? Pick what is on your mind.
